Natural Cures for High Blood Pressure
May 25th, 2008 by daniel
When all goes well, there is just enough pressure inside the arteries to maintain a steady flow of blood. But such pressure can be affected by exercise, stress, diet, and hormones, as well as by blood loss from menstruation or severe injury. To keep the system working correctly in the face of constantly changing conditions, the heart makes continual adjustments. Its rate of beating speeds up or slows down, and the strength of its contractions increases and decreases. At the same time, arteries relax and deflate or contract and constrict, and the kidneys either retain salt and water (thus raising blood pressure) or release salt and water (allowing blood pressure drop).
Given the intricacy of the system, it’s no surprise that chronically elevated blood pressure, or hypertension, is one of the most common of all diseases, affecting more than 50 million Americans. It’s even more common among African Americans than among people of other ethnic backgrounds, for reasons that remain unclear.
The trouble with high blood pressure is that it’s symptomless. It can hang around for 10 to 20 years, damaging vital organs such as the brain, kidneys, and eyes, without giving you any clues that you have it.
Massive public health measures have been initiated to identify and treat people affected by high blood pressure. But figuring out whether you’re one of them is not always easy. In some people, blood pressure readings can vary by 20 to 60 points in the course of a day. And many people notice that their blood pressure tends to increase in a doctor’s office, a phenomenon called white-coat hypertension.
Herbal Remedies
Hawthorn (Crataegus spp.)
The leaves, flowers, and berries of this tree have a well-deserved reputation as general tonics for the cardiovascular system. Hawthorn is perhaps the best-known botanical medicine used in the treatment of mild high blood pressure. A hawthorn extract is commonly used by herbalist for improving heart function and treating congestive heart failure, irregular heartbeats, and angina. It is a rich source of oligomeric proanthocyanidins (OPCs) and antioxidant bioflavonoids, both of which nourish the tissues of the heart and the blood vessels.
Hawthorn lowers blood pressure by relaxing and dilating artery walls. How the herb does this is only partly understood. It appears to possess similarities to ACE inhibitors, beta blockers, and calcium channel blockers. Since hawthorn can take weeks or even months to work, it should not be used by itself for significantly high blood pressure (above 160 over 100). But it is the ideal herb to use in the early stages of high blood pressure. Typical dosage: 150 to 1,500 milligrams of powdered standardized extract (one that contains 10 to 18 percent OPCs or 1.8 percent vitexin-4′-rhamnoside).
Reishi (Ganoderma lucidum)
This mushroom is prized in Japan and China, where its rejuvenating qualities have been known for over 4,000 years. Scientific studies have confirmed its medicinal properties. Published studies in humans show that it lowers blood pressure and reduces “bad” LDL cholesterol and triglycerides, another type of blood fat. It also reduces the tendency of blood platelets to accumulate, thus making blood less likely to clot and promote heart attacks and strokes. Since the raw mushroom is woody and inedible, the traditional method of preparing reishi is to make a tea by simmering it for a long time in water. Fortunately, it is also available in a powerful form. Typical dosage: 1,000 to 9,000 milligrams in capsules per day; or 50 to 75 milligrams in concentrated capsules three times per day.
Garlic (Allium sativum)
This common seasoning has been used as a medicine in many cultures for more than 3,000 years. It is known to lower blood pressure and cholesterol, treat infections, and prevent cancer. The sure-fire way to lower blood pressure with garlic is to eat one to three raw or lightly cooked cloves every day. If you can’t handle the garlic breath that results, or you suffer from heartburn or an easily irritated stomach, garlic is available in other forms. Typical dosage: 1 to 3 standardized tablets (guaranteed to provide at least 4,000 micrograms of allicin each) per day.
Coleus (Coleus forskohlii)
An extract of this herb, forskohlin, is used to extensively in India to treat numerous conditions, including high blood pressure and asthma, though it is little known in the United States. Forskolin has been shown to increase the concentration of a chemical called cAMP, found in smooth muscles, thus dilating the walls of arteries. Forskolin also appears to help heart muscle work more efficiently. Since the root contains only small amounts of the active ingredient, it is important to use a concentrated extract. Typical dosage: 50 milligrams three or four times per day.
Dandelion (Taraxacum officinale)
The leaves of your favorite lawn weed are a popular home remedy for fluid retention. By gently increasing urine flow, dandelion leaf helps to lower blood pressure as well. In very high doses, the herb can have a diuretic effect. The advantages of using dandelion are twofold: It does not appear to cause potassium loss–a significant problem with some prescription diuretics–and at the right time of year, almost anyone can find fresh dandelion greens to throw into a salad or make into a juice or tea. (Avoid leaves that have been treated with chemicals.) Typical dosage: 2 to 6 cups of tea per day (simmer 1 to 2 teaspoons of dried leaves in one cup of water for 5 minutes); or 1 to 2 dropperfuls of tincture up to three times per day; or one 500-milligram capsule three or four times per day.
Doing the Blood-Pressure Numbers
Blood pressure is measured it terms of how much the arteries contract (systolic pressure) and dilate (diastolic pressure). Although a reading of 140 (the upper,systolic number) over 90 (the lower, diastolic number) has been designated as the upper limit of normal for the American population, comparative studies of other population suggest these figures may be too high. For example, the Tarahumara Indians of Mexico, who lead a very active lifestyle, often walking or running several miles daily up and down steep canyon walls, have an average blood pressure of 90 over 60 and a much lower rate of heart attacks and strokes than Americans do.
Instead of waiting until your blood pressure reaches someone else’s arbitrary limit and then trying to lower it after the fact, a better strategy is to keep an eye on this barometer of health on a regular basis. Experts suggest beginning intervention on a number of fronts–diet, exercise, and natural remedies–when readings regularly exceed 120 over 80. Blood pressure should be checked once a year if normal, and four times a year if it is ever found to be elevated.
A Salty Debate
It used to be a sure thing that you’d be told to pass up the salt if you had high blood pressure. More current research, however, has shown that reducing sodium helps lower blood pressure for less than half of those who try it.
On the other hand, most people do eat too much salt–a daily average of 2 to 3 teaspoons– and would benefit by cutting back to 1 teaspoon. A simple way to do this is to stop adding extra salt to food.
First Things First
Drugs to lower blood pressure are among the most frequent reasons a doctor gets out a prescription pad. Although these drugs are usually effective, their value is diminished by side effects such as fatigue and depression. They can also impair your ability to exercise or enjoy sex. And they’re expensive. So if you’ve been newly diagnosed with high blood pressure, it’s a natural to ask your doctor if you can avoid having to take such drugs by making some changes in your lifestyle.
Fortunately, because so many Americans suffer from high blood pressure, a great deal of research has been done on ways to fight the disorder. Stress management techniques that have been proven to help include meditation, biofeedback, and regular aerobic exercise. Losing weight and decreasing alcohol consumption may also have a big impact. Some people, especially those with Type II diabetes, find that restricting carbohydrates can dramatically lower their blood pressure.
Eight ways to Fight High Blood Pressure
Here are eight more tips for lowering high blood pressure and reducing or preventing a dependence on blood pressure drugs.
* Eat fewer calories. Lowering your body weight if it’s too high is one key way to lower your blood pressure.
* Avoid refined carbohydrates such as white flour and sugar, white potatoes (especially french fries), and sugar-sweetened soft drinks. All of these supply “empty” calories, meaning they’re unusually bereft of nutrients and they lead to weight gain. They also fill you up so that you have now room left for healthful foods.
* Don’t drink more than one 8-ounce glass of beer, or 4 ounces of wine, or 1 ounce of hard liquor per day. Higher amounts of alcohol are known blood pressure boosters.
* Eat high-fiber foods such as flaxseed meal and other whole grains and vegetables. In addition to boosting dietary fiber, these foods contain nutrients that lower blood pressure. And fiber makes you feel full, which helps you lose weight if you need to.
* Eat deep-sea fish that are rich in essential fatty acids, such as salmon, cod, mackerel, and tuna. The omega-3 fatty acids in fish tend to relax artery walls, reducing blood pressure. They also make blood thinner and less likely to clot.
* Emphasize foods high in magnesium, potassium, and calcium. On the list: nuts and seeds, green leafy vegetables, legumes, whole grain, tofu, bananas, oranges, apples, avocados, and melons.
* Stop smoking. Cigarette smoking raises your blood pressure by constricting arteries. It also damages heart muscle and other tissues by decreasing the amount of oxygen they get.
* Engage in regular aerobic exercise for 30 or 40 minutes three or four times a week. Such exercise has been shown to lower blood pressure and prevent heart attacks.
Mineral “Magic”
One of the deadliest consequences of high blood pressure is stroke. But it is also the one with a proven dietary therapy. The DASH (Dietary Approaches to Stop Hypertension) study, performed at four medical centers and sponsored by the National Institutes of Health, showed that people who ate foods rich in potassium, magnesium, and fiber had a lower incidence of stroke.